I am looking for the fastest way to burn calories. So far my research turned up that sprinting is the fastest way to burn calories. Is there anything more calorie consuming then sprinting? anything at all?
Running is generally a good exercise for burning calories as the RPE (rate of perceived exertion) is relatively low for a given workload, so you can sustain a high rate of calories burned per minute.
Now, say you have 30 min to exercise. What's the way to run to burn the most calories? Basically a constant speed that you can just barely sustain for 30 minutes will burn the most calories.
Intermittent sprinting and resting will not burn as many calories in the same amount of time.
I am going to tell you a secret.
Other exercises might burn more calories but HIIT(high intensity interval training) can be better for beginners as it burns more calories overall. Here's why:
--it can be done without practising too much. To do run miles you need to practice for weeks.
--it increases you metabolism MUCH more than other exercises. It means that if you do HIIT and then go home and sleep you will be burning more calories while doing nothing for next 48 hours.
Here is how to do it:
After usual warm-up walk and stretched you will run very fast for something like 40s-60s and then slow down to moderate walk for about 3 minutes. Then again run very fast. This way you will get rest within high intensity running and you will run more fast and more distance than you would if you were running without any breaks.
I'd propose biking, as most 'How much calories do I burn with...?'-lists claim that (depending on intensity) it burns 600~1200 per hour. This is about as much as running (again depending on intensity), but much more scalable and much less exerting, at least for me.
On the one side, you can bike for short periods of time with a very high intensity. Provided you can keep up 30km/h for half an hour, you'd burn up to 600kcal in that time, making it very time-efficient. If you can only keep the speed up for a short time, interval training would be an option. It doesn't burn as much calories initially, but the excess post-exercise oxygen consumption (commonly referred to as afterburn) will compensate for that.
On the other side, you can bike slowly for hours on end, enabling you to easily burn 1000kcal (or more) per day, while keeping exertion relatively low. This is incredibly scalable as you can just alter the duration, speed, ride some hills etc. to adjust it to your schedule and/or goals.
Also, biking is an 'eccentric-less' exercise, which keeps muscle tear and wear to a minimum. You also don't have the impact of every single step shaking your joints, as you'd have with running, making this a much healthier alternative.
Some other alternatives that might require additional equipment would be cross-trainers, rowing or swimming. All of these are highly scalable and you can also do interval training with them.
I'd say that stand-up paddle boarding is also a great way to burn calories. You can burn upto 800 calories/hr
It mimics the motion for paddleboarding and helps strenghthen your core. However, it is a total-body workout that targets your core, back, shoulders, and legs. Legs to help ensure that you keep standing. Core is strengthened while you ensure that you are paddling while keeping yourself stable. Shoulders will be strengthened while paddling itself. You will feel the burn within minutes of starting.